The Mood Cure: Take Charge of Your Emotions in 24 Hours Using Food and Supplements
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Julia Ross. The Mood Cure: Take Charge of Your Emotions in 24 Hours Using Food and Supplements
The Mood Cure
JULIA ROSS, M.A
Dedication
Contents
Foreword
CHAPTER 1 Are Your Emotions True or False?
TRUE EMOTIONS VS. FALSE MOODS
Learning to Spot a False Mood
The Primary Cause of Your False Moods
HOW I DISCOVERED THE MOOD CURE
THE AMAZING AMINOS
COMBINING NUTRITHERAPY WITH PSYCHOTHERAPY
HOW DO THE AMINOS ELIMINATE FALSE MOODS AND REVIVE TRUE EMOTION?
Your Brain’s True and False Emotional Chemistry
WHY ARE YOUR MOOD ENGINES RUNNING ON EMPTY?
WILL THE MOOD CURE REALLY WORK FOR YOU?
MOVING INTO YOUR OWN MOOD CURE
CHAPTER 2 Identifying Your False Moods. The Four-Part Mood-Type Questionnaire
THE FOUR-PART MOOD-TYPE QUESTIONNAIRE
Part I. Are You Under a Dark Cloud?
Part 2. Are You Suffering from the Blahs?
Part 3. Is Stress Your Problem?
Part 4. Are you Too Sensitive to Life’s Pain?
True-Life Stories of the Four False Mood Types
HOW TO USE THE MOOD CURE
When Are You Cured?
CHAPTER 3 Lifting the Dark Cloud. Eliminating the Depression and Anxiety Caused by Inadequate Serotonin
WHY ARE YOU SEROTONIN STARVED? Are You Eating a Pro-Serotonin Diet?
Where You Might Have Lost Your Serotonin
Serotonin’s Enemies
Is Stress Sapping Your Serotonin?
Is It Your Genes, Gender, or Sex Hormones?
Are You Getting Enough Light, Especially in Winter?
Are You Getting Enough Exercise and Oxygen?
GETTING CLEAR ABOUT YOUR OWN DARK MOODS
Relieving Depression—How and When Do You Get Depressed?
Struggling with Low Self-Esteem?
Are You Obsessive or Controlling?
Are Angry Feelings Getting in Your Way?
Is Fear or Anxiety Ruining Your Life?
Important Physical Clues That Your Serotonin Is Deficient
Gut and Heart Problems
Sleep Problems
Pain and Low Serotonin: Do You Have Fibromyalgia,TMJ, or Migraines?
Do You Have Afternoon and Evening Cravings for Ice Cream, Sweets, Cereal, and Other Artificial Serotonin Boosters—Especially in the Winter?
THE SPECTACULAR SUPPLEMENTS THAT POWER SEROTONIN. The Twenty-four-Hour 5-HTP Transformation
Another Serotonin Savior—Tryptophan
The Happy Herb: Saint-John’s Wort
SAM-e Sometimes
Melatonin for Sleep Aid
Tips on Taking Serotonin-Boosting Supplements
ACTION STEPS
Hormones, Sleep, and Panic
Light, Exercise, and Oxygen
SUPPLEMENTS. 5-HTP
Tryptophan
Saint-John’s Wort
SAM-e
Melatonin
When to Stop
RECOMMENDED READING
CHAPTER 4 Blasting the Blahs. Rebuilding Your Energy, Motivation, and Capacity to Focus
THE THREE CATS: HOW BRAIN SLUMP HAPPENS
Tyrosine—Nature’s Energizer
GETTING CLEAR ON WHY YOU’RE SINGING THE BLAHS
Is It Your Genes?
Are You Too Stressed?
Are You Feeding Your Cats Well?
Are You Sedentary?
Is It Your Sex Hormones?
ADD: Solving the Case of the Sleeping Cats
TYROSINE TO THE RESCUE
Some Tips on Using Tyrosine
Caffeine and the Cats
IF YOUR CATS NEED MORE ATTENTION. The Amino Acid Phenylalanine
Other Cat Boosters
IS YOUR THYROID BRINGING YOU DOWN? MEET THE NUMBER TWO CAUSE OF THE BLAHS
Do You Have These Symptoms of Low Thyroid Function?
What Can Interfere with the Thyroid-Brain Connection?
How Did You Develop Your Own Thyroid Problem?
Reviving Your Thyroid
Pregnancy Alert
ACTION STEPS. Revving Up Your Brain and/or Your Thyroid
Advanced Support for Your Thyroid
RECOMMENDED READING
CHAPTER 5 All Stressed Out. How to Recover from Adrenal Overload
WHAT HAPPENS WHEN YOU RUN OUT OF YOUR STRESS-COPING HORMONES?
WHERE ARE YOU ON THE ADRENAL BURNOUT CONTINUUM?
DO YOU REMEMBER WHAT LIFE WAS LIKE PRE-BURNOUT?
GETTING CLEAR ABOUT YOUR STRESS-COPING CAPACITY OR LACK OF IT
How Much Genetic Fortitude Got Passed On to You?
How Many External Stressors Do You Currently Face, and How Do You Cope with Them?
Hypoglycemia: Are You Poisoning the A Team?
Common Symptoms of Low Blood Sugar
More Obvious and Surprising Causes of Stress
ADRENAL REVIVAL: STRESS-FIGHTING SUPPLEMENTS AND FOODS
GABA—Nature’s Stress Buster
Relaxation Aids Beyond GABA
Supplements to Lighten Up Your Stressful Private Thoughts and Feelings and Help You Sleep
Be Alert and Recharged with Amino Energizers
Repairing Post-Traumatic Stress Disorder (PTSD) and Other Severe Adrenal Deficiency Conditions
Your Basic Stress-Reducing Supplements plus the Special Two That Stop Garb Cravings and Hypoglycemia
ANTISTRESS FOODS
Protein and Fat—Top Stress-Busting Foods
Sample Low-Stress Menu
ADVANCED ADRENAL BURNOUT. Testing
ACTION STEPS. Supplements
Frontline Stress Beaters
Food
Testing
Ultimate Adrenal Repair Strategies
Exercise
RECOMMENDED READING
CHAPTER 6 Too Sensitive to Life’s Pain? How to Amplify Your Own Comforting Endorphins
HOW DID YOU BECOME ENDORPHIN DEFICIENT?
ENDING ENDORPHIN DEFICIENCY. The Endorphin-Boosting Amino Acids
DLPA in Action
DLPA as an Antidepressant
When DPA Alone Works Best
What Other Supplements Can You Use to Raise Your Endorphins?
THE BEST FOODS FOR ENDORPHIN BUILDING. Fill Your Plate with Endorphin-Boosting “Joy Foods”
A Sample Endorphin-Building Menu
Why Not Use Exercise, Sweets, or Other Comforts to Raise Your Endorphins?
Breaking an Addiction to Comfort Foods, Drugs, or Alcohol
Saying Good-bye to Your Oversensitivity
ACTION STEPS
RECOMMENDED READING
CHAPTER 7 Out with the Bad-Mood Foods. Ridding Your Diet of Emotionally Hazardous Edibles
AND NOW, FOR THE FOUR TOP BAD-MOOD FOOD AWARDS. Bad-Mood Food Numbers One and Two: A Tie Between Sweets and White-Flour Starches
Let’s see what a typical high-carb breakfast can do:
Bad-Mood Food Number Three: Wheat (and Its Cousins Rye, Oats, and Barley)
Bad-Mood Food Number Four: Bad-Mood Fat
Bad-Mood Food Number Five: Soy
THE SPECIAL NONFOOD AWARD FOR DIET FOODS
DISHONORABLE MENTIONS: AWARDS FOR BAD-MOOD FOOD ADDITIVES
THE ALLERGY FOOD AWARDS
Are Certain Foods Giving You Allergic Moods or Other Symptoms?
Second Place: Dairy Products
Runners-up: Soy, Chocolate, Peanuts, Eggs, and the Nightshades
HOOKED ON BAD-MOOD FOODS?
HOME TESTING FOR FOODS YOU MAY BE ALLERGIC TO
RECOMMENDED READING
CHAPTER 8 Your Good-Mood Food Master Plan. Choosing the Best Foods for You
THE FOUR TOP GOOD-MOOD FOODS. Good-Mood Food Number One: Protein
The following foods provide the highest concentrations of protein:
Fish
Poultry
Ode to Eggs
Beef, Lamb, Pork, and Venison
Dairy Protein
Vegetarian Protein
Protein in Common Foods
Good-Mood Food Number Two: Fats
Omega-3 Fats
The SAT (for Satisfying) Fats
What About Cholesterol?
Good-Mood Food Number Three: Vegetables
Do You Hate Your Veggies?
Good-Mood Garbs: Fruits, Vegetables, Legumes, and Grains
GENERAL GOOD-MOOD FOOD GUIDELINES
Eat Regularly
Eat Enough
What Is Enough Concentrated Protein in One Meal?
YOUR GOOD-MOOD FOOD GUIDE. I. Protein
II. Low-Carbohydrate Vegetables
III. Fat
IV. Liquids
V. High-Carbohydrate Foods
Eat Organic and Range-Fed Whenever Possible
RECOMMENDED READING
CHAPTER 9 Good-Mood Menus. Recipes and Ideas for Everyday Eating
Eating at Home
Eating at Home, Without Cooking
Eating Out, but Well
GOOD-MOOD MENUS FOR TWO WEEKS
HELPFUL KITCHEN IMPLEMENTS
RECIPES. Breakfast. PROTEIN BLENDER SMOOTHIE
COCONUT MILK
OVEN PANCAKE
QUICK RICE CREPES OR PANCAKES
COTTAGE CHEESE PANCAKES WITH FRESH FRUIT TOPPING
Lunch and Dinner: Fish, Poultry, and Meat Entrées. Cooking Fish and Seafood
Pan Searing Fish with Herbs
Marinating and Baking Fish in the Oven
Dredging and Pan Searing Fish for a Crisp Texture
Cooking Poultry. Roasting Poultry
CRISPY CHICKEN TENDERS
Cooking Pork, Beef, and Lamb. Pork Loin, Rack of Lamb, or Leg of Lamb with Bone
Pork or Lamb Chops or Beefsteak
THAI COCONUT MILK SOUP
Salads and Dressings. Select-a-Salad
CHUNKY SHRIMP AND FETA SALAD
TUNA AND BEAN SALAD
PERFECT BLENDER MAYONNAISE
CREAMY LEMON SALAD DRESSING
BALSAMIC SALAD DRESSING
RANCH OR BLUE CHEESE SALAD DRESSING
DILL TAHINI SALAD DRESSING
Vegetables. Roasting Vegetables
Sautéed Greens
ONE-STEP RATATOUILLE
Cooking Whole Grains Simply
RECOMMENDED COOKBOOKS
CHAPTER 10 Your Master Supplement Plan. Putting Your Mood Repair Program Together
YOUR BASIC SUPPLEMENTS
Are Supplements Safe?
Your Basic Multivitamin
Your Basic Magnesium, Calcium, and Vitamin D
Basic Vitamin B Complex
Basic Vitamin C and Bioflavonoids
Basic Vitamin E
Basic Fish Oil
Safety and Effectiveness of Flax Oil and Algae Oil
Fish Oil, Blood Coagulation, and Vitamin K
Note for People with Blood Type A
Suggestions for Vegetarians and Vegans
Caution Box: When Amino Acids and Other Nutrients Should Not Be Taken
BUYING YOUR SUPPLEMENTS
Choosing Amino Acid Supplements
YOUR MASTER SUPPLEMENT SCHEDULE
Do You Have Trouble Swallowing Pills?
DIRECTIONS FOR TAKING YOUR SUPPLEMENTS
DEALING WITH ADVERSE EFFECTS OF SUPPLEMENTS
Supplement Troubleshooting Tips
DIRECTIONS FOR ELIMINATING YOUR SUPPLEMENTS
READINGS
CHAPTER 11 Moods and Meds. When Antidepressant Nutrients Can Do a Better Job
Where Do You Stand in the Controversy over Antidepressants?
Choosing Your Weapons Against Depression
If You’re Not Currently on Medication, but Are Considering It
If You Are Currently Using an SSRI
How Is Your SSRI Affecting You?
Are You Living with Side Effects?
THE MOST DANGEROUS SIDE EFFECT: SEROTONIN SYNDROME
WITHDRAWAL PROBLEMS
NUTRITHERAPY: USING NATURAL ANTIDEPRESSANTS. Natural Help for Drug Withdrawal
How Well Do Natural Serotonin Boosters Perform Compared with the SSRIs?
Speed, Safety, and Effectiveness
SSRIs and Nutrients: The Saga of Serotonin Therapy
What About 5-HTP and Saint-John’s Wort?
What Makes the Nutrients Safer and More Effective?
Combining SSRIs with the Aminos
The Amino Acid Tyrosine Helps with the SSRI Side Effect of Low Energy
SWITCHING FROM SSRIs TO NATURAL ANTIDEPRESSANTS
Be Careful
What If the 5-HTP Doesn’t Work?
ACTION STEPS
RECOMMENDED READING
CHAPTER 12 Sleep and Your Moods. Getting the Kind of Rest You Really Need
WHAT IS A GOOD NIGHT’S SLEEP?
WHAT IS YOUR SLEEPLESSNESS LIKE?
WHY AREN’T YOU GETTING ENOUGH SLEEP?
YOUR FOUR NIGHTS IN SHINING ARMOR: 5-HTP, TRYPTOPHAN, MELATONIN, AND SAINT-JOHN’S WORT SUPPLEMENTS. 5-HTP and Tryptophan
Saint-John’s Wort
What About Melatonin?
Testing and Restoring Your Melatonin Levels
More Ways to Enhance Melatonin
THE STRESS-SLEEP CONNECTION AND THE TRANQUILIZING AMINO ACID GABA
Checking and Correcting Your Cortisol Levels
THE SEX HORMONE FACTOR
ADD GOOD FOOD AND ADDITIONAL NUTRIENTS TO YOUR SLEEP STRATEGY. Poor Eating Habits
Protein
Calcium and Magnesium Deficiencies
Restless Legs? Not Enough Folic Acid, Vitamin E, or Other Nutrients?
Food Allergies or Toxic Exposure
THE THYROID CONNECTION
ADVICE FOR SLEEP APNEA SUFFERERS
SHIFT WORKERS AND TIME ZONE SHIFTERS
DESPERATE MEASURES: SLEEP AND DRUGS
ACTION STEPS
Troubleshooting If the Above Nutritional Steps Don’t Work
RECOMMENDED READING
CHAPTER 13 Nutritional Rehab. The Missing Key to a Successful Recovery from Addiction
ENTERING THE ADDICTED ZONE
NO EXIT: HOW TREATMENT FAILS
The Biology of Relapse
SEARCHING FOR NUTRITIONAL RECOVERY
THE AMINO CAVALRY ARRIVES
Holistic Recovery: Finding Emotional, Spiritual, and Physical Support
NUTRITIONAL REHAB: GETTING STARTED
NUTRITIONAL REHAB OVERVIEW: A RECOVERY DIET PLUS SUPPLEMENTS
Junk Food vs. Recovery Food
No Food vs. Recovery Food
Using Nutrient Supplements for Recovery
ESCAPING YOUR DOWNER ADDICTION
Your Downer Recovery Protocol
Eileen’s Story
Troubleshooting: Check Your Adrenal and Thyroid Functions and Rule Out Pyroluria
ESCAPING STIMULANT ADDICTION
Your Stimulant Recovery Protocol
Troubleshooting: Check Your Thyroid and Adrenal Functions and Consider the Possible Role of Food Allergy
ESCAPING PAINKILLER ADDICTION
Escaping Painkillers
Troubleshooting: Physical Pain, Psychological Pain, Adrenal Exhaustion, and Other Concerns
SPECIAL CONSIDERATIONS FOR RECOVERY FROM ALCOHOL, MARIJUANA, AND TOBACCO. Alcohol
The Blood Sugar Stabilizing Program
The Omega-3 Fats, DHA, and EPA
Food Allergy or Yeast Overgrowth
SAM-e
Troubleshooting: Adrenals, Thyroid, or Pyroluria
Marijuana
Tobacco
DETOX TECHNIQUES FOR DIFFICULT DRUG WITHDRAWALS
The Detox Box
Treatment Resources. Harmony Devon
Twelve Step Programs
ACTION STEPS
Detox Support Suggestions
Nutritional Supplement Protocols
The Downer (Tranquilizer) Protocol
The Upper (Stimulant) Protocol
The Painkiller Protocol
The Alcohol Protocol
The Yeast Protocol
The Tobacco Protocol
Troubleshooting for All Recovery Efforts
RECOMMENDED READING
Resource Tool Kit. Finding Practitioners, Testing, Supplements, Special Foods, Products, and Services. FINDING PRACTITIONERS. Medical Help
Acupuncturists
Holistic Nutritionists*
Practitioners of All Kinds Who Use Nutrients for Mood Problems
Holistic Clinics That Treat Mood Problems
TESTING LABS
Testing for Vitamin D Levels
Allergy Testing
SUPPLEMENTS. Sources for Most Supplements Mentioned in The Mood Cure
Yeast or Parasite Elimination Supplements
Zinc Status by Ethical Nutrients
Vitamin D from Fish Oil Source
Omega-3 Fish Oil
Herbs for Menopausal Symptoms
L-Tryptophan
THERAPEUTIC LAMPS
FOODS AND SOURCES. Protein Powder
DHA Eggs
Celtic Salt
Goat’s Milk Products
Organic Cow’s Milk Products
Coconut Milk and Oil
Quick Wheat-Free and Gluten-Free Specialties
General Food Sources
RECOMMENDED READING
Other Information Sources
PYROLURIA PROTOCOL. Testing and Treatment for Pyroluria
IDENTIFYING SYMPTOMS OF PYROLURIA
Thyroid Tool Kit. Testing and Rebalancing
TESTING. The Home Temperature Test
Office Tests
Lab Testing
Urine or Saliva Tests for T3 and T4
Saliva Testing for Adrenal Function Is Essential!
INTERPRETING AND TREATING TEST RESULTS. Re TSH Test Results
Regarding T3 and T4 Test Results
TREATING YOUR THYROID. The Medication Story
Glandular Thyroid by Prescription
Synthetic T4
Synthetic T3
Special Treatment Considerations for Thyroiditis—When Your Thyroid Antibodies Test Too High
Too Much Iodized Salt?
Treating Hyperthyroidism (When Your Tests Indicate Too Much Thyroid Activity)
Can You Recover and Stop Medication?
RECOMMENDED READING
Adrenal Tool Kit. Testing and Rebalancing
TESTING. Office Tests
Lab Tests
Additional Lab Tests: Blood Testing
Other Testing to Identify Internal Stressors. Testing for Food Allergies
Stool Tests for Yeast, Parasite, or Bacterial Overgrowth
Testing for Heavy Metals
INTERPRETING TEST RESULTS AND APPLYING THE ULTIMATE ADRENAL REPAIR STRATEGIES. Are You in Stage One of Overstress—Did Some or All Four of Your Cortisol Samples Show Extremely High Levels?
Eliminating Yeasts, Parasites, and Bad Bacteria
Are You in Stage Two? Adrenal Exhaustion Really Begins Here
Are You in Stage Three, the Deepest Stage of Adrenal Exhaustion?
Raising Cortisol Naturally
For Stage One, Two, or Three of Adrenal Exhaustion, if DHEA Levels Are Too Low
Prescription Cortisol
RETESTING AND MONITORING
How Long Will It Take to Rebuild Your Stress-Coping Capacity?
To Find Adrenal-Balancing Supplements
RESOURCE INFORMATION
Sex Hormone Tool Kit. Testing and Rebalancing
HOW DO HORMONE LEVELS CHANGE?
Female Imbalances: Pre-, Peri-, and Postmenopause. Premenopausal Imbalances
Postpartum Depression
Perimenopausal Problems
Menopause
Male Hormonal Cycles
TESTING AND REBALANCING YOUR SEX HORMONES. Consulting Holistic Doctors and Finding Testing Labs and Compounding Pharmacies
Reasons to Test Your Sex Hormone Levels
Saliva and Blood Tests
When to Test Your Adrenal and Thyroid Functions
Examples of How the Right Testing Leads to the Right Hormone Balancing
In Premenopause
In Perimenopause (Anytime from Age 35 to Menopause)
Postmenopause
Andropause: Male Menopause
Hormone Horrors
Synthetic Hormone Replacement
The Natural Alternatives
Natural HRT for Men
RECOMMENDED READING
Food Craving Tool Kit. Are You Addicted to Sweets, Starches, or Fats?
1. Is depleted brain chemistry the source of your cravings?
2. Are you craving because of low-calorie dieting?
3. Are your cravings due to stress or blood sugar instability?
4. Do you have unrecognized low thyroid function?
5. Are you addicted to foods you are actually allergic to?
6. Are your hormones unbalanced?
7. Do you have yeast overgrowth triggered by antibiotics, cortisone, or birth control pills?
8. Are you fatty-acid deficient?
Notes. Chapter 1. Are Your Emotions True or False?
Chapter 3. Lifting the Dark Cloud
Chapter 4. Blasting the Blahs
Chapter 5. All Stressed Out
Chapter 6. Too Sensitive to Life’s Pain?
Chapter 7. Out with the Bad-Mood Foods
Chapter 8. Your Good-Mood Food Master Plan
Chapter 10. Your Master Supplement Plan
Chapter 11. Moods and Meds
Chapter 12. Sleep and Your Moods
Chapter 13. Nutritional Rehab
Thyroid Tool Kit
Adrenal Tool Kit
Sex Hormone Tool Kit
Index
Acknowledgments
Author’s Note
Other Works. Also by Julia Ross
Copyright
About the Publisher
Отрывок из книги
Take Charge of Your Emotions in 24 Hours Using Food and Supplements
And to Emmanuel.
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In studies comparing 5-HTP with Luvox, a potent antidepressant drug similar to Prozac but more popular in Europe, (1) 5-HTP improved 68 percent of depressed patients as compared to 62 percent of those on Luvox;13 (2) both 5-HTP and Luvox improved depression levels about 50 percent, but 5-HTP had an 11 percent lower failure rate than Luvox.14
In another study, 5-HTP eliminated anxiety symptoms in 58 percent of patients as opposed to 48 percent on Luvox.15
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